1 cup (medium) of Pea Pasta (90 g) has 306 calories. That works out to 340 calories per 100 g. It contains 49.5 g of carbs, 18.9 g of protein, 2.3 g of fat and 9 g of fiber. Its 0.4 mg of B1 covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Pea Pasta?

Pea pasta is a dried pasta made primarily from pea flour or ground peas rather than the usual wheat flour. It is often shaped into spirals, which catch sauce well, and its pale green colour comes from the peas. The flavour is gently earthy and pea-like; cooked, it becomes tender, so check it near the end of the recommended cooking time to keep the shape intact.

Serve it much as you would other pasta, with tomato sauce, pesto, roasted vegetables or a simple olive-oil dressing. It brings plant-based protein and fibre to a meal and can be a useful gluten-free alternative, though ingredients vary by product. For a balanced, lighter bowl, pair it with plenty of vegetables and keep rich sauces modest.

Pea Pasta Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

55g

· 20% DV

Protein

21g

· 42% DV

Fat

2.5g

· 3% DV

Fiber

10g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 26% · Fat 7%

Pea Pasta Vitamins & Minerals

Vitamins

0.4mg · 33% DV

Biotin

6µg · 20% DV

0.25mg · 15% DV

Folate

60µg · 15% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

220mg · 31% DV

Potassium ⭐

600mg · 18% DV

Iron

3mg · 17% DV

How Nutritious Is Pea Pasta?

Nutrient density

High

60/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

66/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Pea Pasta Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pea Pasta

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pea Pasta Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Pea Pasta Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pea Pasta Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pea Pasta Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

Compare Pea Pasta

🍝vs🍚

Pea Pasta vs Bulgur Pilaf220 kcal more per 100 g

→🍝vs🍝

Pea Pasta vs Whole wheat pasta216 kcal more per 100 g

→🍝vs🥖

Pea Pasta vs Breadstick70 kcal fewer per 100 g

→🍝vs🥯

Pea Pasta vs SimitSame calories per 100 g

→

Foods Similar to Pea Pasta

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Pea Pasta

What is pea pasta made from?

Pea pasta is usually made from flour milled from dried peas, though some varieties include other flours or binding ingredients. The dough is shaped and dried, so it is a processed food rather than simply whole peas in a different form.

How do you cook pea pasta without it falling apart?

Cook pea pasta in plenty of boiling water and stir gently, then start checking it before the package’s suggested cooking time is up. Drain it as soon as it is tender, since overcooking can make pea-based pasta soft and prone to breaking.

What does pea pasta taste like?

Pea pasta has a mild, slightly sweet, earthy flavor that is more noticeable than the taste of ordinary wheat pasta. Its texture can feel denser or a little grainier, so it pairs well with bold tomato, garlic, herb, or lemon sauces.

Does pea pasta taste like peas?

Yes, pea pasta usually has a recognizable but mild pea flavor, although the strength varies by product. A savory sauce with garlic, tomatoes, pesto, or herbs can complement that flavor without masking it completely.

Why does pea pasta get mushy?

Pea pasta can turn mushy when it is cooked too long because its legume-based structure may be less firm than wheat pasta. Follow the package directions, check it early, and avoid vigorous stirring while it cooks.

What sauce goes best with pea pasta?

Tomato sauce, pesto, garlic and olive oil, and lemon-herb sauces all work well with pea pasta. Its earthy flavor also pairs nicely with roasted vegetables; toss the pasta with the sauce soon after draining so it does not clump.

Can you use pea pasta in pasta salad?

Yes, pea pasta works in pasta salad, but cook it just until tender so it holds its shape once chilled. Drain it promptly, let it cool, and dress it before adding delicate vegetables to reduce sticking and breakage.

How should you store cooked pea pasta?

Keep cooked pea pasta in a covered container in the refrigerator and use it within a few days. It may firm up or clump as it cools; loosen it with a little sauce or water while reheating.

Is pea pasta good for blood sugar?

Pea pasta’s fiber and protein may make it a filling choice, but it still contains carbohydrates and can raise blood sugar. Portion size and the rest of the meal matter; people managing diabetes should follow their individualized meal plan.

Is pea pasta good for weight loss?

Pea pasta can help make a filling meal because it provides fiber and plant-based protein, but it does not cause weight loss by itself. Pair a sensible portion with vegetables and a suitable protein source to build a satisfying plate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026